by CFS | May 24, 2019 | News
Hello Athletes, Please refrain from parking in the handicap spaces and the handicap unloading zone that is in between the handicap spaces at CFS, unless you have a handicap plate or placard. Those spots are not just for CFS athletes, they are reserved for the...
by CFS | May 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Practice the DB squat snatch WOD: CrossFit Main Site 4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 8 single-arm rows 6 single-arm push presses 4 single-arm Turkish get-ups. (50,35)...
by CFS | May 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the deadlift to WOD weight. WOD: Annies Deadlifting 50-40-30-20-10 Double unders Ab-mat sit-ups 5-4-3-2-1 Deadlifts (315,205) *After each set of ab-mats. Option 2: Annies Dead lifting 50-40-30-20-10 Double unders Ab-mat...
by CFS | May 22, 2019 | Kids & Teens WOD, News
CFS will offer two classes on Memorial Day, Monday, May 27th 8:00am CrossFit Adults (Childcare will be offered) 9:30am CrossFit Adults There will be no kids or teens classes on 5/27.
by CFS | May 21, 2019 | News
Warm-Up: Coach’s choice WOD prep: Pose running drills. WOD: “Cement Mixer” On the 3:00 x 7 Rounds 400 Meter Run 12 Toes to Bar *Rest with any remaining time in the 3 minutes. Option 2: On the 3:00 x 7 Rounds 300 Meter Run 12 Toes to Bar *Rest with any remaining...
by CFS | May 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the med-ball squat clean. WOD: Quantum Leap 5 rounds for time 10 Burpees over the rower 20 Calorie Row 10 Med-ball squat cleans(20,14) 20 DB Power Snatches (50,35) Option 2: 5 rounds for time 10 Burpees over the rower 20...
by CFS | May 20, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Build the power clean to WOD weight. WOD: Teams of 3 AMRAP 20 2 power cleans (135,95) 2 Push-ups 6 Squats 8 Burpees *Next athlete starts when the athlete in front finishes the squats *Scale the load of the power cleans to stay...
Recent Comments